The consumption of cholesterol present in foods of animal origin has a lower effect on blood levels than that of saturated fats. Therefore, it is important to moderate the consumption of total fat and, especially, of saturated fat, coming mainly from foods of animal origin and trans fat , present mainly in certain industrial bakeries and some prepared dishes.
On the contrary, it is necessary to increase the consumption of foods rich in complex carbohydrates and fiber (vegetables, cereals, legumes and fruits) and fatty fish and vegetable oils , such as olive oil, suppliers of polyunsaturated fats and monounsaturated, respectively.
Good habits to reduce cholesterol
- Decrease the consumption of total fat (reducing the consumption of foods of animal origin such as brains, liver, kidneys, eggs, seafood, red meat, etc.)
- Consume dairy products with low fat content .
- Increase fiber intake : decreases the absorption of cholesterol and also reduces the amount of cholesterol generated by the liver (cereals and derivatives, fruits and vegetables)
- Keep your body weight stable.
- Distribute meals in 4-5 daily intakes
- Reduce the level of stress.
- Practice exercise : help to lose weight and reduce stress.